Wellness Hub February 2019 Nutrition Fuel your tank with healthy foods rich in antioxidants Swisse July 11, 2014 Share Our Research Team takes you through their top tips to ‘fill up your tank’, maintain your energy balance, and to keep your antioxidant intake high. Nourish the Body A nutrient rich diet is the key to encouraging and maintaining energy balance. Food is nature’s medicine and a healthy diet is a brilliant way to consume a wide range of vitamins, minerals and antioxidants that your body needs. Have a rainbow of different coloured fruits and vegetables each day, particularly red, yellow, orange and green ones. Good fats from avocado, olive oil and fish. Consume an array of complex carbohydrates, lean meats, poultry, fish, eggs, dairy, nuts and seeds. This variety is great to ensure you are optimising your nutritional intake providing your body with a constant supply of energy whilst supporting general wellbeing. Supplement with a Multivitamin Help boost your daily intake of antioxidants by consuming an array of nutrients including, vitamin A, vitamin E and selenium – all commonly found in a high quality multivitamin. The antioxidant profile of these ingredients can help to protect against free radical damage. Antioxidants also help maintain general health and wellbeing. To find out more, click here. Eat Regular Meals Encourage regular eating patterns by consuming at least 5 smaller meals per day to provide your body with a constant supply of fuel. Going without food for long periods can cause a drop in blood sugar levels leading to low energy and fatigue, typically that 3pm slump. Choose foods that have a Low Glycemic Index such as, whole grain cereal, breads, pasta and oats. These foods raise blood sugar levels slowly and steadily helping to stabiles blood sugar levels and provides sustained energy release. Try to avoid foods that are highly processed and refined as they generally cause a sudden fluctuation in blood sugar levels leading to unstable energy balance. Start Your Day the Healthy and Happy Way Breakfast really is the most important meal to start the day! Providing your body with energy to carry out daily activities is vital for reducing fatigue. A healthy, nutritious breakfast such as muesli with natural yoghurt, berries and chia seeds or a smoothie with low fat milk or soy milk, banana, mixed berries and spinach is a great way to kick start your metabolism and support energy. Engage in Regular Physical Activity Physical activity can help to promote the release of endorphins, the feel good hormones, keeping your mind healthy as well as promoting the delivery of oxygenated blood to your cells. Relaxation Prolonged, intense stress over long periods of time can deplete our energy stores, cause our body to burn out and lead to fatigue. So why not take some time to relax? Meditation, regular deep breathing and yoga are fantastic ways to help the body relax, reduce stress and support energy balance. Maximise Restful Sleep Sleep is the time where your body recharges and restores energy and it is important to get at least 7 to 9 hours of sleep per night. To assist with maintaining restful sleep, avoid the consumption of caffeinated beverages such as tea, coffee or cola late in the afternoon. About 1 hour prior to bed, avoid the use of electronics such as television, computer, iPad and/or mobile phone as these can be mentally stimulating, disrupting your natural sleep cycle.